Tag: Sled Drag

All Over the Place

In at 10am with Matt and Alex.

Warm-up

  • 3-4:00 of Jump Rope & DU
  • 45# Snatch Positions and some Klokov Presses

Power Snatches

  • Positions and some doubles with 95#
  • 2×2 @ 115#
  • E30S 5:00 1 @ 135#

Back Squats

  • 5 @ 135#
  • 5 @ 185#
  • 3 @ 225#
  • 3 @ 255#
  • 2 @ 275#
  • 2 @ 295#
  • 1 @ 305#
  • 1 @ 315#
  • 1 @ 325#

Matt and Alex were doing some 7 rep TnG Bear Complex, so I jumped in at 145# for a go. That’s a 20# PR. I actually forgot to do a front squat (power clean right to jerk) on the 2nd or 3rd one, so did an 8th for it to be legit.

I grabbed an empty bar and did a set of 20 shoulder presses.

10 Rounds

  • 30s Row
  • 30s Rest

Felt pretty rough today on this, but looking back, that’s 5m more than October 4th, which isn’t all that easy to do when you’re sprinting anyway.

nov-4-2013-row-1

nov-4-2013-row-2

Grabbed an empty bar for 20 more shoulder presses.

Came back at 8pm to do a little more with Matt.

3 Rounds NFT

  • 100m Sled Drag (25# sled + 270#, 50 down and back)
  • 30s Battling Ropes waves
  • 30s Battling Ropes slams
  • 30s Battling Ropes circles

Holy fuck! Tried to do big steps and full foot on the ground for all of the sled dragging. We’ve done 5 plates before, but never 6. Really burned the ass. Those battling ropes are no fucking joke either.

Using Dumbbells for a Weak Right Arm

Went in to Survival Fitness at 10 to train with Matt. Not really any improvement on the knee.

Warm-up

5:00 Air Dyne

DB Bench Press

  • 10 x 20# DBs + 20s Static Hold
  • 10 x 25# DBs + 20s Static Hold
  • 10 x 30# DBs + 20s Static Hold
  • 10 x 35# DBs + 20s Static Hold
  • 10 x 40# DBs + 20s Static Hold
  • 3 x 10 x 45# DBs + 20s Static Hold

Trying to even out that right arm weakness. Felt pretty good.

Grabbed a 10# plate and did 2 sets of 10 second OH hold + 10 OH shrugs.

Gymnastics

20:00 EMOM

  • Odds: 10 T2B
  • Evens: 5 Strict Ring Dips + 5 C2D Push-ups

Did the first 7 rounds of T2B unbroken, then 6-4, 7-3, 7-1-2. When I hit the wall with my hip action, getting even 2 in a row is a struggle, but that wall is taking longer to reach. All dips and push-ups were unbroken, but tough in the last 2 rounds.

Conditioning

E90S for 6 rounds

  • ~40m Sled Drag (25# sled + 225#)

These were ok on the knee.

Loving the Squats

Chest, shoulders and back are sore from yesterday. In at 10am again though.

Warm-up

  • 5:00 Air Dyne
  • PVC Pass-thrus

OLY

Snatch day!

Did a few passes through the positions with an empty bar to warm-up.

E2M

  • Snatch
  • Hang Snatch
  • High Hang Snatch

95-105-115-125-135-140

Didn’t miss any, but the high hang snatch with 140# was pretty sketchy and required a few steps to save. PR for the high hang in this complex!

EMOM

  • 1 Snatch

145-150-155-160-165, all makes.

E2M

  • 1 Snatch

Started to run into trouble here. 170 – F, 170, 175 – F, 175 – F, 175. I wasn’t pulling the bar back enough and locking out good.

Strength

Back Squats

  • 10 x 45#
  • 5 x 135#
  • 5 x 225#
  • 5 x 255#
  • 5 x 275#
  • 5 x 295#
  • 10 x 185#

Got into that happy place of almost passing out with 275 and 295#, bit that’s a 5RM PR.

Shoulder Press

  • 5 x 45#
  • 5 x 95#
  • 5 x 105#
  • 5 x 115#
  • 5 x 125#
  • 5 x 130#
  • 3 x 135#

So weak up top.

WOD

3 Rounds

  • 10 Burpees
  • 20 Wall Balls (10′ target, 20# MB)

Everything unbroken for a time of 4:18. Last round of wall balls sucked after back squats.

Finisher

6 Rounds

  • 45m Sled “Sprint” (225# load + 25# sled)
  • Rest 1-2m

Fun! Good way to finish off the long session, going into a rest day.

3 AMRAP Suckfest

Went to the 6pm class.

Warm-up

  • 30 Air Squats
  • 20 PVC Pass-thrus
  • 30 PVC OHS
  • 20 Zombie Kicks

Strength

Front Squats

  • 5 @ 45#
  • 5 @ 135#
  • 3 @ 185#
  • 3 @ 225#
  • 3 @ 245#
  • 3 @ 275#

Felt solid.

3 Sets

  • 12 Front Rack Lunges (135#)
  • 12 Good Mornings (Black band)
  • 60s Rest

Wow, those GMs lit up the low back!

WOD

5:00 AMRAP

  • 10 Hang power cleans (135#)
  • 10 Burpees

Rest 3:00

5:00 AMRAP

  • 10 Push Presses (115#)
  • 10 T2B

Rest 3:00

5:00 AMRAP

  • 10 Thrusters (95#)
  • 10 C2B Pull-ups

We paired up and just switched back and forth between movements, so maybe got a little extra rest here or there depending on the movements. I was paired up with Matt, so didn’t really get extra rest except for waiting on him on the first set or two of burpees. I did 3+12, 3+6, and 2+11. That sucked!

Finisher

Stayed after and pulled the sled with 115# total for 1/2 mile in 9:46.

Back to Classes

I’m hitting up classes again for a couple of weeks for a change of pace. Went to 9am today.

Warm-up

  • PVC Pass-thrus
  • PVC Snatch position work

Olympic Lifting

10:00 to work up to heavy power snatch for the day.

  • 45# – Position work and progressions
  • 95# x 3
  • 115# x 2
  • 125#
  • 135#
  • 145#
  • 155#

Felt damn good today. Took about 70% of that heavy power snatch for the following…

EMOM 10:00

  • 3 TnG Power Snatch (105#)
  • 3 Strict Chin-ups

Again felt solid on all 30 and didn’t have trouble with the chin-ups.

Strength

Did 5 x 105# and 3 x 185# back squats to get the muscle firing.

EMOM 10:00

  • Odds: 5 Back Squats @ ~80% (225# 235# 235# 245# 255#)
  • Evens: MAX DB Strict Press (45# DBs)

The back squats were tough, but I think my body responds better to this type of volume. Torso was pretty damn good today but could feel it drifting forward at the end. I did 10/10/8/6/5 on the presses. This was also really tough on the cardio.

WOD

8:00 AMRAP (Partner)

    • Prowler Sprint – 25m High, 25m Low (180#)
    • Weighted Plank (45#)

Keep switching between each with your partner. Not easy after the squats and you couldn’t catch your breath on the planks.

I stayed after and did 5:00 on the Air Dyne for a cool down and then 0.46 miles of sled drag with 115#.

Snatchin’ Sunday

Trained out in the garage tonight for a couple of hours. It’s amazing how much you can accomplish by yourself without talking to anyone. Solid night of work.

Warm-up

0.45 Mile Sled Drag (115#) around the block

Olympic Lifting

Thacker Warm-up

After hearing them talk about a better snatch warm-up on the Barbell Shrugged Podcast, I had to check out the Thacker snatch progressions. Let me tell you, they are no fucking joke. I was sweating my ass off and breathing hard halfway through each part. I’m going to try to do this once or twice a week.

Snatches

3:00 EMOM

  • 2 Snatches (95# 115# 125#)

Rest 4:00

10:00 EMOM

  • 1 Snatch (135# 135# 145# 145# 155# and then repeated)

I completed every snatch today. Feeling more and more comfortable with the improved technique.

Snatch Deadlifts

  • 2 @ 165#
  • 2 @ 165#
  • 2 @ 175#
  • 2 @ 175#
  • 2 @ 185#

Figured it was time to start feeling the correct positioning with higher weights. Felt good, but hard on the thumbs. Might use straps next time.

Strength

Back Squats

  • 5 @ 135#
  • 5 @ 165#
  • 5 @ 195#
  • 5 @ 195#

Light squat day. Key thoughts for were to lead with the hips back first, push knees out, and keep a vertical torso.

Shoulder Press

  • 5 @ 85#
  • 5 @ 105#
  • 5 @ 115#
  • 5 @ 125#

These felt really tough.

4 Rounds NFT

  • 20 GHD Sit-ups
  • 20 Back Extensions
  • 5 GHR
  • 5 Snatch Press 95#

Took a short rest after 14 sit-ups in the first 3 rounds and then did all 20 unbroken in the last round. Mid back had something going on in those last 6 reps which didn’t feel very good. Trying to not lead up with my ass on the GHR but it’s really tough. Maybe I should try static holds in the straight out position. I have a hard time getting 95# moving but then it’s not that bad. My neck gets sore from these from having to push it forward so I don’t bang my head with the bar.

Cool Down

Walked 0.53 miles around the neighborhood.

Double Day

Feeling good this morning. Hamstrings a little tight from squats on Tuesday, but body feels good. In at 10am.

Warm-up

1/2 Mile Sled Drag (115#)

Olympic Lifting

Every 1:30 to 2:00

  • Snatch
  • Hang Snatch
  • High Hang Snatch

I did it with 95#, 105#, 115#, 125#, 135#, and 125#. No misses on any of the lifts. I think 135# in a new high for the high hang, by 10#. Getting better!

Strength

5/3/1 Deadlifts – Cycle 2 Week 3

  • 5 @ 165# (40% of Training Max – warm)
  • 5 @ 210# (50%)
  • 3 @ 250# (60%)
  • 5 @ 315# (75%)
  • 3 @ 355# (85%)
  • 1+ @ 400# (95%)

Pulled 8 reps @ 400# for an estimated max of 505.5#. Booyah! Looking forward to testing 1RM next week. It won’t be close to 500# but I should see a nice improvement over 455#.

WOD

5 Rounds

  • 10 OH Lunges (45# empty bar)
  • 10 Goblet Squats (53#)
  • 5 C2B Pull-ups

I used a clean grip on the OH Lunges. First time doing those with a barbell. Did everything unbroken and finished in 5:56. Not a killer WOD, but did make my legs shaky when I was done.

Core

  • 100 Sit-ups

Was hoping for a sub three and was on pace, but died a bit in the 3rd minute to finish at 3:06, 4 seconds off my best. I need to figure out how to stop moving backwards because I have to adjust the AbMat every 10-15 reps.

3 Rounds NFT

  • 10 T2B
  • 5/5 Side Bends (80# KB)

Grip may have been the toughest here after deadlifts and C2B pull-ups.

Went back at 8pm. Warmed up with 3:00 on the Air Dyne.

Conditioning

6 Rounds

  • 40 yard Prowler Sprint (High, 210# total)
  • 60s Rest
  • 40 yard Prowler Sprint (Low, 210# total)
  • 60s Rest

We took this from a challenge posted by Jim Wendler, but 3 rounds (6 sprints) was too easy so we doubled it. Ended up being pretty perfect.

I also did 3 sets of 10 wall squats to work on my vertical torso.

Recovery-ish Night

After Tuesday, Wednesday, and Thursday, normally I’d make today a rest day, but I have a golf outing tomorrow that take up most of the day. I walked 18 holes of golf in the morning and then went in to open gym at night.

Warm-up

3:00 Air Dyne

WOD

10 Rounds NFT

  • 45m Sled Drag (forward)
  • 5 T2B
  • 45m Sled Pull (backward)
  • 5 T2B

The load was 250# for the first 5 rounds and then 275# for the last 5 rounds. All T2B were unbroken for a total of 100 today. Didn’t really get the heart rate up so was a good recovery type workout.